Friday, December 9, 2011
Dis Grace
Warm up: 400 m run, 2 x 10: ring rows, push ups, sit ups, squats
Skill/focus: Push Jerk
Workout:
Push Jerk 3. 3. 1. 1
Wednesday, December 7, 2011
Pearl Harbor Day
Warm up: 800 m run, 2 x 15: wall balls, ring rows
Skill/focus: Sumo Deadlift
2 x 5
Workout:
SDL 3. 3. 1. 1
Pearl Harbor Day
Warm up: 800 m run, 2 x 15: wall balls, ring rows
Skill/focus: Sumo Deadlift
2 x 5
Workout:
SDL 3. 3. 1. 1
Tuesday, December 6, 2011
Squat Dog
Warm up: 15 pass thrus, Burgener 1 x 10 w/ pvc or light load
Skill/focus: Snatch
Workout:
squat snatch 95#/65#
Squat Dog
Warm up: 15 pass thrus, Burgener 1 x 10 w/ pvc or light load
Skill/focus: Snatch
Workout:
squat snatch 95#/65#
Monday, December 5, 2011
Temptress
Warm up: 2 x 10 push ups, 15 sit ups, 20 back extensions
Workout:
Bench press 12 x 2 @ 60% 1 rm
Temptress
Warm up: 2 x 10 push ups, 15 sit ups, 20 back extensions
Workout:
Bench press 12 x 2 @ 60% 1 rm
10 c2b pull ups
20 travelling push ups
Saturday, December 3, 2011
Mini Mudder30 burpees
200 m run
50 mountain climbers (25 ea leg)
200 m run
100 sit ups
400 m run
125 push ups
800 m run
150 squats
400 m run
Mini Mudder30 burpees
200 m run
50 mountain climbers (25 ea leg)
200 m run
100 sit ups
400 m run
125 push ups
800 m run
150 squats
400 m run
Friday, December 2, 2011
Wheels that Drive
Warm up: 50 jumping jacks, 2 x: 10 push ups, 15 squats, 20 alt lunges
Skill/focus: Front Squat
1 x 10, 1 x 5
Wheels that Drive
Warm up: 50 jumping jacks, 2 x: 10 push ups, 15 squats, 20 alt lunges
Skill/focus: Front Squat
1 x 10, 1 x 5
Stephen G., Amy C., Sheree M., Coach Paula and the CrossFit Jaguar Tough Mudder Beasts in action
Thursday, December 1, 2011
Gassed to the Nines
Warm up: 2 rds of Cindy, Samson stretch
Workout;
9 lunges (total)
9 swings 30-35#/50-55#
9 sit ups
1/2 gasser
Gassed to the Nines
Warm up: 2 rds of Cindy, Samson stretch
Workout;
9 lunges (total)
9 swings 30-35#/50-55#
9 sit ups
1/2 gasser
Wednesday, November 30, 2011
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps